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Valley News and Views
Drayton , North Dakota
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December 25, 2014     Valley News and Views
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December 25, 2014
 

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Page 10 December 25, 2014 :!iiiii;!il i~i =~!iii! ::~iiiiii=i~iiiii= ~i!iiiUiiiiiiii iiiiiiiill i!iii!iiiiiiil : Valley News & Views ? A couple of years ago, my husband and I set a goal to exercise more often, so we joined a health club. As a motivator, we are able to receive $40 back on the monthly fee if we each work out 12 times a month. We have met that goal every month, but some- times one of us has to drag the other one there. Honestly, I can come up with lots of excuses to avoid leaving our house to exercise, especially in the winter. Sometimes my excuses are real: I have a news- paper column due in the morning, for example. Other times, I can come up with a wide variety of tasks that appear to need my attention. Maybe the furniture needs dusting, the spices in the cup- board need to be arranged in alphabetical order, or our dogs need a bath immediately. If we are not motivated early in the month, by the end of the month, we are at the health club every day to meet our 12-visits goal. The staff know us by name and grin at us when we arrive daily starting on the 19th of the month. Sometimes we have a good start at the beginning of the month, then we meander off track around the middle of the month. We certainly know that ex- ercise is important for us to maintain our weight, exercise our heart, and maintain our strength and even our memory. Exercise is a way to reduce the likelihood of chronic diseases, including heart disease, diabe- tes and cancer. That's the motivation that got us going on our goal. However, we need to step it up a notch in the coming year. To do that, we need to set some goals. Do you have a goal for the new year? Remember the SMART acronym for goal setting. This process works whether you are saving for a house, vacation or retirement, or whether you are training for a 5K race or trying to lose weight. (1. Set a "specific" goal. Foi" example, what exactly do you want accomplish health- wise in the coming year? Write it down. For example, a goal for my husband and me is to increase our physical activity intensity. If he reads this column, my husband will be in for a surprise. I need to add some strength training to my regimen, too. I no- ticed that when I was hauling heavy boxes to our basement the other day. (2. Be sure the goal is "measureable." If in: creasing your amount of exercise is a goal, how will you track it? You can keep track of time spent exercising or number of miles walked, jogged, run or swum. You can track steps taken based on a pedometer, a computer app or other high-tech device. In our case, we can track our progress based on the number of miles we can walk or run on the treadmill. We can monitor our heart rate and get an assessment if we use one of the high-tech treadmills. I can increase the weights on the strength-training equipment. (3. Make sure the goal is "attainable." Start simple and be sure you need to "reach" a bit toward your goals. The goals should not be beyond your grasp. If you are start- We reserve the ips Frenchs French Fried Onions ......... 6 oz. Jolly Time Popcorn ....................... 2/lb. Nabisco Chicken in a Biscuit Crackers Nabisco EZ Cheese ........................ 8 oz. Dole Pineapple, Mandarin Orange, or Tropical Fruit ........................ 15 -20 oz. i. ing an exercise program, be sure to talk with a health-care provider. I know I will not be training for a body-build- ing contest or a marathon. Maybe I could attain a 5K. I have taken a class on how to use all the machines at the gym, so I have the skills and equipment available. I just need to plop my weary body on the machine and do it. (4. Be sure the goal is "realistic." DO you have what you need to accomplish the goal? I have an exercise buddy and the reward money back from our health insurance company if we reach our monthly attendance goals. I think I can do this, but I need a new reward to motivate me. Maybe a trip somewhere warm would be motivat- ing. Now I need to set a financial goal, too. A new pair of tennis shoes might be my reward for now. (5. Finally, be sure the goal is "timely." When are you going to start? Write it on the calendar. We will start our goal at the beginning of Janu- ary or thereabouts. The NDSU Extension Service has resources to help you meet your food and fitness goals. Visit http://www.ndsu.edu/boomers for ways to mo- tivate yourself for the new year, beginning with nourishing and exercising your muscles in Janu- ary. Sign up for the free e-newsletter and "like" the Facebook page for daily health tips. Exercise and food choices go hand in hand for maintaining and improving health. If weight loss or maintenance is your goal, fo- cus on fiber-rich, filling foods such as this salsa recipe. Split peas and black beans are excellent sources of fiber. Split Pea Salsa 1 c. dry green or yellow split peas, rinsed 2 1/2 c. water 1 (19-ounce) can black beans, drained and rinsed 2 c. frozen corn 1/2 red bell pepper, chopped 1/4 c. fresh cilantro, chopped 1/4 c. lime juice 2 medium tomatoes, diced 1/2 c. onion, diced 1 tsp. ground cumin Optional seasoning (cayenne pepper, hot sauce, etc.) In a medium saucepan, bring peas and water to a boil, reduce heat, cover and simmer until peas are tender (about 20 minutes). Drain and transfer to a large bowl. Wash and prepare all produce. Combine all ingredients in a large bowl. Serve with tortilla chips. Makes 10 servings (about 3/4 c. per serving). Each serving has 110 calories, 0.5 gram (g) of fat, 5 g of protein, 20 g of carbohydrate, 4 g of fiber and 250 milligrams of sodium. (Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension Ser- vice food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.) SALE PRICES GOOD December 24-30 right to limit quantities. Not responsible for graphic or typographical errors. le 2/$5. Hersheys king Chip $2.49 Kraft Marshmallows $1.29/10 oz. Campbells Cream of Chicken or Cream of Mushroom Soup 10.5 oz. $1,99 Swanson Broth ............ 14-14.5 oz. Chicken of the Sea Smoked Oysters 3.75 oz. Linsday Olives ......................... 5.5 -6 oz. Gedney Babies .............................. 32 oz. Betty Crocker Cake Mix or Frosting 12-16.5 oz. ;1.49 Chicken of the Sea Whole Oysters .... 8 oz. Stove Top Stuffing CreamettePasta ........................ 12-16oz. ;1.4g ChexCereal .................................... 12oz. 721593486 354867129 689142375 847921653 FROZEN DEPARTMENT 513486297 296735841 172358964 938674512 465219738 Ubby's Vegetables ............... 11-15 oz. 5/Ss..oo Miracle Whip .................. i': ................. 30 oz. Bush's Baked Beans ................. 16oz 3/$4.00 Kraft Dressing ............................. 16 oz. 2/$5.00 Fresh Step Cat Liter ........................ 14 lb. Clorox Bleach Concentrate ............. 64 oz. Pappy's Pie Crust .......................... 20 oz. Marie Callenders Pumpkin, Dutch Apple, or Cherry ................................................. Green Giant Valley Fresh Steamers 12 oz. Rhodes Texas White Dinner Rolls ... 24 ct. Orida Potatoes or Onion Rings .................. Hormel Little Sizzlers ............ 12 oz. 20Z= Harvest of the Sea Cooked Shrimp 16 oz. 26/30 ct. na or Cass Clay Sour Cream ................. 16 oz TruMoo 1% Chocolate Milk ....... 1/2 Gal. 0Z,, Cass Clay Swiss Chocolate Milk. 1/2 Gal. S Daisy Cottage Cheese ................ 16 oz. Kraft Philadelphia Cream Cheese 8 oz. 2/$3. O0 I Can't Believe It's Not Butter ............ U $1.19/lb. as $1.29 $0.99/lb.